Of course you can. But you have to know how to train for motocross. Luckily you have me to teach you how. A high level Expert/ A rider I know is looking to take his riding to the next level after having given up his Pro-National dreams in 2008, the dream is back. Working together I am developing him a training regimen that will have him tracking down RC’s 2005 fitness records and recording Lance Armstrong (without the PED’s) 20km sprint times. He will be prepared mentally and physically for an assault on the 2013 Pro Nationals.

First thing to conquer: Improving reaction speed and coordination.

Issue: Lethargic and slow to react on the bike, slightly lazy and moving slowly. Desired result: to react to unexpected changes more quickly and be less lethargic in body movements. Make quick movements more precise and accurate. Question: Do you know any good training for agility/coordination?

While looking at coordination and agility we should break it into two groups. First is hand eye coordination, seeing an obstacle and reacting to it as our brain processes the information our eye presents it (sports vision- catching a ball, hitting a berm, lining up a rut). Second is sensory movements and reaction, this would be your rear wheel hitting breaking bumps and kicking to the side or bars making a quick jerk to the left and your body reacting to a feeling of change. These two reactive states are related and can be trained both together and separately.

Improving hand eye coordination drills can be fun, as well as taxing on your conditioning. Allowing you to execute two results with one training session.

Giants athlete works his hand eye coordination, similar training is effective for motocross athletes

How to Improve: Head to your local high school tennis team- or country club- and gather 12-15 ‘dead’ tennis balls. Get these balls for cheap as they have lost their bounce and the athletes no longer use them.

The Drill: time to get dirty

Stand 10 feet from your trainer and chop your feet in short, quick movements. Up and Down. Keep your hands at handlebar height and the distance of your grips apart. I want you to be staring straight ahead in an athletic stance.

Your trainer walks side to side in front of you, while maintaining his 10′ distance. He has the 15 tennis balls. Now to develop your reaction skills and hand-eye coordination have him toss the balls at varying rates of speed. Catch and release the balls. Get ready for the next ones. Trainer make sure to change rates of speed (velocity), angle, and frequency of your toss.

Repeat the series in 4 sets of 15 reps. Use this as a warm-up before your moto session.

So you want to take it to the next level, oh this is just the beginning. Your reaction speed just sped up a millisecond, want a second? Read next week. Up next: Distraction training, combining the cognitive decision-making process (thinking) with our fast twitch muscle tendencies (reaction). Making you an alert, smart, and decisive rider.

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